Archive for the ‘Fitness’ Category

Newer Entries »

11 Tactics to Get More from Your Gym Sessions

Wednesday, February 25th, 2009

Muscle Beach
Creative Commons License photo credit: patrick kiteley

Life is busy. Work, family, cooking dinner. It doesn’t leave us with a lot of time to workout. So when we finally make it to the gym we need to make sure we are getting the most out of our workout sessions. In this post I am going to show you 11 ways to get more from your time at the gym.

11 tactics to get more from your gym session

These tips are designed to help make your gym workouts more efficient, effective and result producing. If you have anything else to add please head over to the forum and leave your tips. You never know, your knowledge might really help someone.

1. Have a coffee before hand
Studies have shown that coffee helps you workout. It keeps you more focused and alert and it can even help you perform better physically. This is particularly true if you are doing a weight loss workout as caffeine speeds up your heart rate and metabolism.

The Perfect Coffee
Creative Commons License photo credit: Joanne Probyn

2. Warm up correctly
A lot of women fail to warm up correctly. If you are doing a weights session that involves a lot of upper body work you need to make sure you warm up that part of your body. Running on a treadmill is no good! If you are going to be doing upper body weights perhaps start with some rowing.

3. Keep hydrated
When you workout your body loses fluids. This can end your workout prematurely because it starts to make you feel sick and tired. Keeping hydrated is extremely important if you want to make sure you are getting the most from your time at the gym. Keep a water bottle with you or make sure you constantly visit the fountain.

4. Workout the big muscle groups
There are two types of weight lifting exercise – isolated and compound. Isolated exercises only work one muscle at a time and as such do not have a lot of full body benefits. Compound exercises, on the other hand, workout lots of muscles at once. This is a much better option for saving time, burning calories and getting a full body workout in a short space of time.

5. Use heavy weights
Whoever it was that first said that light weights tone your muscles was a fool. Light weights don’t do much at all to be honest. If you want to tone up and lose weight then you need to use heavy weights. Don’t worry, you won’t get bulky. All you will do is burn calories faster and make a lot more progress.

6. Workout with a partner
Sometimes we can be a little bit lazy when we workout by ourselves. We wander around looking at the televisions or taking big breaks in between sessions. However, if you workout with a partner a lot of that is cut out. Similarly, you will be more likely to work hard when your partner is pushing you to do better. Try it out.

7. Have a fixed routine
A few years ago I used to go to the gym and spend half of my time walking around wondering what to do next. This is a big waste of time. Plan your sessions before you go by creating a fixed routine. Stick to that routine and you will find that your sessions become a heck of a lot more productive.

8. Take some music
There is nothing like a good loud song to get you working out harder. I always seem to run a lot further when I have a good hip hop song in my ear. Try and put together a workout playlist and crank it on whenever you do your cardio sessions. The added emotion will really get you moving.

iPod shuffle
Creative Commons License photo credit: dongga BS

9. Have a set goal
One thing I noticed recently was that I worked a lot harder at the gym when I had a set goal. In previous years I would just go the gym out of some sense of needing to stay fit and slim but recently I decided that I wanted to lose 5 kilograms after spending too much time in the local cafe on an overseas trip. Once I had this set goal I did what I needed to do to achieve it and stayed on track. Find out what you want to achieve, write it down and go for it!

10. Cut your sessions to 45 minutes
Your gym sessions should not go for longer than 45 minutes. Any long than this and your body starts to produce a chemical that can actually hamper your progress. But that is not the only reason. If you cut your session times down you will be forced to fit more in and work harder. This is a fantastic way to work out – intensely.

11. Squat
The squat is the best wight lifting exercise there is. A good session of heavy weighted squats will burn more calories than any other exercise. But what is really cool about the squat is the fact that your body will continue to burn calories after you have finished the workout. If you really want to super charge your gym session you need to start squatting on a regular basis.

If you have any other suggestions please drop by our forum and let us know!

Popularity: 19% [?]

Incoming search terms:

Posted in Exercises, Fitness, Motivation, Weight Training | 1 Comment »

5 Exciting Ways to Spice Up Your Cardio Life

Tuesday, February 24th, 2009

Taebo_2
Creative Commons License photo credit: J.C. Rojas

Let’s face it. Cardio can be boring. Hours and hours on the treadmill or exercise bike just hoping that the weight will drop off. And in the end we never reach our weight loss goals because the exercise was just too monotonous.

In this post I am going to show you 5 exciting ways to spice up your cardio life. When you find new and stimulating things to do to lose the weight you will be much more likely to succeed.

5 exciting ways to spice up your cardio life

Here are a few different forms of exercise that I have dabbled in over the years. All of them are massive calorie burners. All of them will do more for your waistline than any treadmill or walking group. Be brave and give them a try. Whatever you do, don’t let nerves hold you back from experimenting with these amazing disciplines.

1. Capoeira
Capoeira is a Brazilian martial art that is as fun as it is explosive. The movements are made up of high kicks, jumps, flips and cartwheels. It is one of the best forms of exercise out there as it uses your entire body in every single movement.

149-365 Overhead
Creative Commons License photo credit: JoelZimmer

Another great thing about Capoeira is the fact that it is all done to the melody and beat of some infectious traditional African/Brazilian music. This really gets your heart racing and makes the whole experience a lot more fun. If you are after a new and intense form of cardiovascular workout then this is the class for you.

2. Indoor soccer
A few years ago I joined an indoor soccer team. At first I thought it was going to be a little bit boring but I was dead wrong. Indoor soccer is now the best part of my week. Five friends and I head down to the local club on a Thursday night and play one 30 minute long game. And it is intense. Indoor soccer has you twisting, turning and sprinting back and forth like a mad woman! It truly is one of the best ways to burn some calories whilst having a lot of fun.

3. Day long hikes
If you are a bit of a natural woman then chances are you will love getting outdoors in the open and going for a walk. It doesn’t matter where you live – America, Australia, Europe or Africa – all around the world there are beautiful places to go hiking.

Mt. Rainier
Creative Commons License photo credit: cheukiecfu

Why not get a few friends together, make some healthy snacks and organize a day long hike in the hills? You will get lots of fresh air and sun and burn some calories whilst recharging your batteries and getting back to the simple things in life. There is nothing like a walk in the fresh air to get you feeling healthy and alive.

Another great thing about hiking is that it does wonders for your calf muscles, thighs and butt. Walking up hills whilst carrying a heavy backpack will leave you sore for days! It is one of the best ways to shape and tone your lower body.

4. Muay Thai kickboxing
When it comes to getting toned, losing weight and shaping up there is no exercise better than kickboxing. This is a true full body workout that will get your heart rate up and your lungs burning. What better way to spice up your cardio life?

Kick Boxing
Creative Commons License photo credit: livegym-showtime

Kickboxing originated in Thailand and has now evolved into many different styles and forms. There are the more traditional schools that focus on technique and power and then there are the more modern schools that focus on getting a good cardio workout. Both are good. Both will get you fit and teach you how to defend yourself.

When you go to a kickboxing class expect lots of punching, kicking, kneeing and jumping. Expect to have a lot of fun. I highly encourage all women to put your shyness and nerves aside and try this one out. It will change your exercise life forever. And don’t worry – you don’t have to fight anyone if you don’t want to!

5. Samba lessons
The final idea that I want to throw out there today is one I tried a few months ago expecting to have a nice relaxing workout. Instead what I got was an intense cardio workout that had my whole lower body struggling to keep up.

Samaba is a great workout because it requires a lot of fast paced movements with some really excellent music in the background. It is one of those rare forms of exercise where you forget about the hard work you are doing because you are so focused on having fun. After an hour or two of this style of dance you will have burned a heck of a lot of calories and had more fun than you’re ever had at the gym.

Conclusion

If you want to lose weight and stay healthy you need to do cardio. But sometimes running is not enough. Sometimes you need something a little more challenging or a little bit different. If you keep your cardio life exciting and spicy you will be more likely to actually stick to your routine. Take a look around your local community and see what you can come up with. I am sure you will be pleasantly surprised.

Popularity: 11% [?]

Incoming search terms:

Posted in Exercises, Fitness, Weight Loss | 6 Comments »

How to Get Sexy and Toned Legs

Thursday, October 16th, 2008

Tone Legs
Creative Commons License photo credit: madaboutasia

Would you like to have sexier legs? Do you want to turn your soft and chunky legs in to smooth, firm and toned ones? Well it is possible. In this post I am going to show you how to use some simple exercises and diet tips to make your legs sexy.

Exercises for Sexy Legs

The first thing you need to do if you want to get some sexy legs is start a regular exercise program. This exercise program needs to be made up of:

  • Basic weight training
  • High intensity cardio; and
  • Simple stretching

Now I am not talking about a lot of exercise. Four times a week should be enough. But, the more time you can devote to your training the better your results will be. Be careful not to over train, however, as this will lead to exhaustion and poor muscle recovery.

Basic weight training
First we will look at the weight training aspect of getting sexy legs. There are certain exercises you can do that shape and build the muscles in your glutes, hamstrings, thighs and calf muscles. It is vital to do weights. Weight training not only makes your legs stronger and firmer, it burns a hell of a lot of fat.

Do not buy in to the myth that weight training will make your bulky. It won’t. Women simply do not have enough testosterone in their body to cause excessive muscle growth. Weight training is used to burn fat, increase the metabolism and strengthen the muscles.

Here are the exercises you need to do:

  • The weighted squat:
    This exercise is the best exercise you can do for your lower body. It uses every muscle below your waist and is a fantastic way to burn fat and develop your firmer muscles.
  • The weighted step up:
    This exercise is done by taking some medium heavy dumb bells and stepping up on to a stable bench or table. It is especially good for the glutes and thighs and is an essential exercise for sexy legs.
  • The jumping squat:
    This exercise is done by squatting down to the ground with one foot forward and then springing in to the air as high as you can. Whilst in the air, change your feet so the back one is now in the front and repeat. This exercise is tough but brings super fast results.

Beginners should start with a light weight and perform as many sets as they feel comfortable doing. As you master the technique and become stronger you should add more weight and/or more repetitions so that your muscle development does not stagnate.

High intensity cardio
I always choose high intensity cardio over low intensity cardio. Why? Because it is so much better!

High intensity cardio like sprinting, stair runs, martial arts, boxing, etc. burn more calories. They also cause your heart rate to stay elevated long after the exercise session has finished meaning you will be burning fat long after you leave the gym.

The main advantage of HIC is that you can do everything you need in under 30 minutes. No more jogging on the treadmill for an hour and a half – just bang out 25 minutes of boxing class and you will have achieved so much more!

If you want to get sexy legs it is a good idea to choose HIC that targets your legs. For example, stair sprinting, running up hills and kickboxing are all excellent choices. If you want more traditional gym exercises you could do fast paced exercise bike riding, stair master or sprinting on the treadmill.

Try and do three sessions like this per week in order to get the maximum benefit.

Simple stretching

yoga
Creative Commons License photo credit: k4dordy

The last piece in the exercise part of our ‘sexy legs puzzle’ is some simple stretching. Stretching is extremely important to the health of your legs and will keep them limber and firm. Take a look at the legs of any gymnast, martial artist or yoga instructor!

Yoga is my favorite way of stretching my legs because it is also extremely good for your health and mind. It is relaxing at the same time as being challenging. Some of the best workouts I have ever had have been in a yoga class as we did deep stance poses and stretches. You legs always feel rejuvenated and healthy after a good yoga class.

For a real challenge I recommend Hatha or Bikram Yoga. If you don’t feel like a new person after a yoga class I will personally write you an apology.

Diet tips for sexy legs

Cheesecake Factory
Creative Commons License photo credit: mela sogono

The best thing you can do if you want to have sexy legs is forget about whatever diet you are on. Forget about fad diets and milkshakes. Forget it all and start eating healthier.

Most diets either promote no fat or no carbs. Both of these are extreme. We need some fat to be healthy. We need some carbs to be healthy. The diet you need to be on is an all natural one.

If you want to get sexy legs (or just lose weight!) you should replace man made foods like chips, pasta, baked good, snack bars, candy, soda, etc. with natural foods like nuts, fruit, vegetables, water, milk, eggs, etc. When you do this you will find you get the perfect balance of proteins, carbs and fats and you will burn fat without even trying.

And you will become healthy. How many women do you know who have become sick, gaunt or moody when on a low carb diet? It happens for a reason – their body isn’t happy. Forget diets and go natural. This is the best thing you can do for your body.

You can get sexy and toned legs!

With a little bit of commitment, dedication and the right information you can have some extremely sexy and toned legs. Perform regular weights, cardio and stretching sessions and eat a natural diet. These are the secrets that you have always wanted.

Not as tough as you might have thought!

Popularity: 93% [?]

Incoming search terms:

Posted in Diet, Exercises, Fitness, Motivation, Videos, Weight Loss | 4 Comments »

Newer Entries »